How to build muscle

Maybe we see a lot of muscular male friends and some of our male friends are particularly envious and want to have a body like them. In fact, this is not very difficult. We see that many gymnasts have a body full of muscles, which are shaped by long-term exercise. If we master the scientific methods of muscle growth training, each of us can do it.

1. Position of hands

Traditional sit-ups are done with the fingers of both hands crossed behind the head. During the sit-up process, people often use the strength of their hands to lift their heads up, which can easily cause neck muscle strain. The correct way to do it is to cross your arms in front of your chest and use your abdomen, not your arms, to exert force when sitting up. Generally speaking, the closer your hands are to your head, the harder it is to get up. If you want to increase the difficulty, you can stack your hands behind your head.

2. Point of force

Traditional sit-ups require your feet to be fixed, which puts more pressure on your thighs and hip flexors and reduces the role of your abdominal muscles. When the external force increases, people tend to use their hips to complete the sit-up movement, which can easily cause damage to the waist and coccyx. Therefore, when using external force, you should pay attention to using moderate force.

3. Don’t do sit-ups too fast

The physical education standard requires doing more than 30 sit-ups within 1 minute, so many people think that sit-ups require speed, but this is not the case. The faster you do sit-ups, the less stress there will be on your abdominal muscles. The correct way to do it is to slow down as much as possible, exercise the control ability of the abdominal muscles, and pay attention to exhaling when standing up, so that the deeper abdominal muscles can be exercised at the same time.

4. Standing height

After standing up from a traditional sit-up, you need to let your forehead touch your knees before returning to the original position. That is, the upper body quickly rises from a lying position to 90 degrees. In fact, before standing up to 45 degrees, the burden on the rectus abdominis has not reached its heaviest state. Because during the starting phase, muscles in many parts of the body work together. When the angle exceeds 45-90 degrees, as the resistance arm from the center of the upper body to the fulcrum of the hips continues to shorten, the burden of the "crane effect" played by the abdominal muscles becomes smaller and smaller, and the burden on the rectus abdominis does not reach the heaviest. Only when the upper body is raised to 45 degrees is the best time for the rectus abdominis to "resistance growth function".

The most important thing when doing muscle exercise is to master some scientific protective measures. Many people have suffered muscle strain and injury due to not paying attention to protective measures. In this case, you can spray some Yunnan Baiyao spray, which can help us relieve pain on the one hand, and effectively help us cure this problem.